What a WONDROUS week it was for me last week! I am officially a year older and I feel GREAT!
I have taken time to care more for myself, by taking more time on my appearance. On the weekends, it is fairly easy for me to take time out to do my hair and take time with the selection of my wardrobe. It is not this simple during the week when I am running around prepping for work, making breakfast and dropping the little one off at school. It takes a lot out of me and my energy gets depleted. I have figured out that it is just as important for me to work on my outside as it is for me to be healthy on the inside. Both work together for my good.
It then crossed my mind that I have to make time for those things in my life that are of most importance. That main thing would be me. If I am not good to myself, the chances of me being able to be good to those around me are slim. Working out and eating right can’t happen if you don’t take time for them!
This brings me to my tip of the day:
MAKING and then TAKING time out for you!
Ok, so you have identified your goal, committed to putting it into action and are ready to begin journaling the outcome. Perfect, you are on the right path. The next thing you need to do is fit your goal into your schedule! Make it a priority! The number one reason that women don’t accomplish their health and wellness goals is because of the lack of time.
First Steps to Increase your Energy:
A. Accessing and Adjusting Sleep habits (get at least eight hours nightly/ go to bed and wake up at the same time daily)
B. Taking a Multi-Vitamin (Physician Approved)
C. Introducing more Organic Fruits and Veggies into your Diet
These are simply the first three steps of many to increase your energy, but they will aid you SIGNIFICANTLY in being more energetic, thus creating more time for you to care for yourself. For more info, visit: http://women.webmd.com/features/10-energy-boosters
Be Blessed and Pass It On!
CRay
Wednesday, February 3, 2010
Tuesday, January 19, 2010
The Journey of Journaling
Well… well… well! Another GLORIOUS week that God has to GRACIOUSLY blessed us with. I am so ELATED about what He is doing in my life and the lives of those that I care so deeply about. It is so important that we know and understand that He has so much GREATNESS in store for us. He as equipped us with the necessary tools to walk in victory. Let’s begin!
The journey to complete wellness is not easy, but anything worth having is worth working for. It is simply about re-grooming your mind to receive the healthiest outcome. True wellness and health is not about a particular size or weight, it is about ensuring that your body is functioning at its full potential, from the inside out.
I have committed myself to posting tips, to aid us all in achieving true wellness.
CRay’s Tip of the Day:
Write it down! Journaling is an EXCELLENT way to begin your journey to wellness. I am not solely recommending writing down food intake and exercise. Feel free to journal your feelings about your journey/life as well. Any thought that comes to mind, should be recorded. This will help you truly understand your current mindset and enable you to adjust it, in order to receive the best result.
Carry your journal with you EVERYWHERE you go (mine is ALWAYS in my purse), it should serve as a reminder that you are holding yourself accountable to changing the state of your wellness for the better!
FYI:
One pound of fat is equivalent to 3500 calories. You can lose it or gain it! Take time to journal your caloric intake (you should only intake the calories needed to maintain your health- which is typically between 1,800 and 3,000- depending on your BMI). You should also check your BMI (visit http://www.nhlbisupport.com/bmi/ ), to get an estimate. You will not lose weight until you burn your “excess calories”, (the easiest way to get started on this is scaling back your caloric intake and slowly introducing comfortable/safe exercises).
Remember to ENJOY this JOURNEY!
“I can do all things through Christ which strengtheneth me.” Philippians 4:13
Be Blessed and Pass It On!
CRay
The journey to complete wellness is not easy, but anything worth having is worth working for. It is simply about re-grooming your mind to receive the healthiest outcome. True wellness and health is not about a particular size or weight, it is about ensuring that your body is functioning at its full potential, from the inside out.
I have committed myself to posting tips, to aid us all in achieving true wellness.
CRay’s Tip of the Day:
Write it down! Journaling is an EXCELLENT way to begin your journey to wellness. I am not solely recommending writing down food intake and exercise. Feel free to journal your feelings about your journey/life as well. Any thought that comes to mind, should be recorded. This will help you truly understand your current mindset and enable you to adjust it, in order to receive the best result.
Carry your journal with you EVERYWHERE you go (mine is ALWAYS in my purse), it should serve as a reminder that you are holding yourself accountable to changing the state of your wellness for the better!
FYI:
One pound of fat is equivalent to 3500 calories. You can lose it or gain it! Take time to journal your caloric intake (you should only intake the calories needed to maintain your health- which is typically between 1,800 and 3,000- depending on your BMI). You should also check your BMI (visit http://www.nhlbisupport.com/bmi/ ), to get an estimate. You will not lose weight until you burn your “excess calories”, (the easiest way to get started on this is scaling back your caloric intake and slowly introducing comfortable/safe exercises).
Remember to ENJOY this JOURNEY!
“I can do all things through Christ which strengtheneth me.” Philippians 4:13
Be Blessed and Pass It On!
CRay
Wednesday, January 13, 2010
Recommitment to Wellness from the Inside Out!
Today I will begin with a BIG HAPPY NEW YEAR!!! I have been on a hiatus of such from my blog, but I am indeed back. God is GOOD and this year is ALL about Him! I am so grateful for GRACE and MERCY! It is FAR past time for me (and us) to recognize His goodness and RECOMMIT ourselves to GREATness!
Preparing to Win in 2010!
I will be posting WELLNESS tips weekly through out this year, in efforts to EMPOWER and INSPIRE us to be HEALTHIER in this New Year!
Preparing to Win in 2010!
I will be posting WELLNESS tips weekly through out this year, in efforts to EMPOWER and INSPIRE us to be HEALTHIER in this New Year!
TIP 1: (3 parts)
A. Commitment- get your SPIRIT and MIND prepared for this change. Have a LONG talk with God and ask Him to order your steps and give you strength to sustain the journey to a healthier you. There will be Ups, Downs and In Betweens, but He is ALWAYS with you!
Remember, you must first change your Spirit, then Mind and your Actions will mirror such “transitional change” (which permanently changes how you view your situation).
B. Inspection- take a look at your current health and think of reasons why it is that way. Ask God to aid you in finding healthy ways to fill that void in your life. Be honest with yourself and take FULL responsibility for spearheading your change.
C. Create a Vision/Goal- write a REALISTIC goal about where you want to be (health wise). Make it SMART:
Specific
Measurable
Attainable
Reasonable
Timely
Creating a Vision for the goal you would like to achieve aids in you consistently being reminded of what it is that you are striving for. It is an asset for growth on ANY level!
A. Commitment- get your SPIRIT and MIND prepared for this change. Have a LONG talk with God and ask Him to order your steps and give you strength to sustain the journey to a healthier you. There will be Ups, Downs and In Betweens, but He is ALWAYS with you!
Remember, you must first change your Spirit, then Mind and your Actions will mirror such “transitional change” (which permanently changes how you view your situation).
B. Inspection- take a look at your current health and think of reasons why it is that way. Ask God to aid you in finding healthy ways to fill that void in your life. Be honest with yourself and take FULL responsibility for spearheading your change.
C. Create a Vision/Goal- write a REALISTIC goal about where you want to be (health wise). Make it SMART:
Specific
Measurable
Attainable
Reasonable
Timely
Creating a Vision for the goal you would like to achieve aids in you consistently being reminded of what it is that you are striving for. It is an asset for growth on ANY level!
Homework!
Make a list of 10 things that you ADORE about your personality and 10 things that you ADORE about your body (along with your goal for a healthier you) and tape it to your bathroom mirror, so that each morning you are reminded of your DESTINY!
I am here for EACH of you! Be encouraged and know that God’s got it ALL under control!
Be Blessed and Pass It On!
CRay
Make a list of 10 things that you ADORE about your personality and 10 things that you ADORE about your body (along with your goal for a healthier you) and tape it to your bathroom mirror, so that each morning you are reminded of your DESTINY!
I am here for EACH of you! Be encouraged and know that God’s got it ALL under control!
Be Blessed and Pass It On!
CRay
Tuesday, September 1, 2009
My Sister's Keeper
CRay’s Corner…
I was talking with a friend last night and we got on the subject of females relationships with other females. As most of you may know (for my female readers), it is typically hard for women to have healthy (non-catty) relationships with each other. Is it really any one party’s fault? Why is it that women rarely complement each other? Why is it that women scarcely support each other (in various efforts)? After pondering each of these questions, I came up with one answer.
Negative Self-Confidence!
I know… it may have thrown each of you reading this post for a loop, but it is indeed true. It is in my experience and observation that positive confidence in self can create either a Helper or a Hater out of us. It is so true.
I woman that is truly comfortable with her individuality can both accept and respect that of another. She can accept this, because she accepts herself and is not unanchored by the opinion of the world. I will go even further to state that the God fearing woman understand that if her intent lines up with God’s Will… the sky is the limit! That is the recipe for confidence!
Let us not confuse positive self confidence with cockiness. The two are related, but can easily separate peaceful living from hardship.
Webster’s defines confidence as, a: a feeling or consciousness of one's powers or of reliance on one's circumstances or b: the quality or state of being certain. A person with certitude tend to be gracious thus becoming a Helper to those around them. They use their confidence in the knowledge of the given situation to positively aid another. Plainly put: You are at the club and notice a woman leaving the restroom with her skirt stuck in her dress. You then confidently approach her privately and let her know the issue. You then quietly go back to your friends, with out discussing the issue. Talk about sisters helping sisters!
Webster’s defines cockiness as, boldly or brashly self-confident. This type of self confidence is when you feel as though you are superior (better than) another, for whatever reason and tend to put people down while stepping on them to lift yourself up. This type of certitude enables a person to be a Hater to those around them. Simply stated, the in the “club” scenario, this type of person would have cause a scene publicly embarrassing the lady or laughed about it amongst friends.
We all have had our moments of cockiness, but I urge each woman reading this to truly embrace her individuality and directly after that, please understand that each woman has uniqueness. Just because you may not understand someone, does not immediately make them a bad person. Always take into account intent. If the intent is positive and there is no disrespect, please take time to relate, instead in instantly hating.
I promise loving one another on the spot will aid you in living the best life EVER!
Hug a Sister Today!
Have POSITIVELY PEACHY PEACE!
God’s Love,
CRay
I was talking with a friend last night and we got on the subject of females relationships with other females. As most of you may know (for my female readers), it is typically hard for women to have healthy (non-catty) relationships with each other. Is it really any one party’s fault? Why is it that women rarely complement each other? Why is it that women scarcely support each other (in various efforts)? After pondering each of these questions, I came up with one answer.
Negative Self-Confidence!
I know… it may have thrown each of you reading this post for a loop, but it is indeed true. It is in my experience and observation that positive confidence in self can create either a Helper or a Hater out of us. It is so true.
I woman that is truly comfortable with her individuality can both accept and respect that of another. She can accept this, because she accepts herself and is not unanchored by the opinion of the world. I will go even further to state that the God fearing woman understand that if her intent lines up with God’s Will… the sky is the limit! That is the recipe for confidence!
Let us not confuse positive self confidence with cockiness. The two are related, but can easily separate peaceful living from hardship.
Webster’s defines confidence as, a: a feeling or consciousness of one's powers or of reliance on one's circumstances or b: the quality or state of being certain. A person with certitude tend to be gracious thus becoming a Helper to those around them. They use their confidence in the knowledge of the given situation to positively aid another. Plainly put: You are at the club and notice a woman leaving the restroom with her skirt stuck in her dress. You then confidently approach her privately and let her know the issue. You then quietly go back to your friends, with out discussing the issue. Talk about sisters helping sisters!
Webster’s defines cockiness as, boldly or brashly self-confident. This type of self confidence is when you feel as though you are superior (better than) another, for whatever reason and tend to put people down while stepping on them to lift yourself up. This type of certitude enables a person to be a Hater to those around them. Simply stated, the in the “club” scenario, this type of person would have cause a scene publicly embarrassing the lady or laughed about it amongst friends.
We all have had our moments of cockiness, but I urge each woman reading this to truly embrace her individuality and directly after that, please understand that each woman has uniqueness. Just because you may not understand someone, does not immediately make them a bad person. Always take into account intent. If the intent is positive and there is no disrespect, please take time to relate, instead in instantly hating.
I promise loving one another on the spot will aid you in living the best life EVER!
Hug a Sister Today!
Have POSITIVELY PEACHY PEACE!
God’s Love,
CRay
I Love Me Some Me!
Guess Who’s Back?
Well dears… my hiatus is over! I took a break from blogging for a while to get back to the PEACE in ME! I thank God for steering my journey. He is amazing and receives ALL of the glory!
Back to the basics… as for me, I have faired pretty well in keeping my weight under control. I am still at the 139 pound mark with about 10% body fat. I must say, those workouts five days weekly are really aiding me in maintaining. I have set some goals for myself in the coming months. I really want to drop down to 130. I know that will mean that I will lose a tad bit of muscle (based on my BMI), but I really want to see those three numbers on the scale that I am standing on. ;o) I also want to start back taking yoga at least twice a week and continue to pursue a vegetarian lifestyle (yup… I am fasting from meat this month and it is easier than I thought).
For now those are my fitness goals to be completed by the end of 2009. I know that they are feasible; I just have to keep my hand in Gods!
As each of you all know, this blog is not solely about physical fitness. It is also about mental and emotional well-being. We must be fit in our minds as well as our bodies. We must begin to devote more time to “smelling the roses”. We must not only know our purpose in life, but know and understand our purpose for each day. We must make a daily commitment to making the best of each day regardless of the circumstance and ensure that all the thanks belong to God.
CRay’s Tip of the Day…
Love yourself right where you are in life today (no exceptions)! If you don’t think highly of yourself, you are of no good use to those around you. Embrace and love you… stop seeking acceptance from the world… God made you perfect for His standard for you (let that sink in)!
Take 10 minutes tonight before you go to sleep to go into the bathroom, close the door and look at yourself in the mirror (bring a watch in with you). Spend one minute on each thing that you like about yourself (spend five minutes on something physical and five minutes on personality traits). At the end of this exercise smile BIG and blow yourself a HUGE kiss!
God’s Love,
CRay
Well dears… my hiatus is over! I took a break from blogging for a while to get back to the PEACE in ME! I thank God for steering my journey. He is amazing and receives ALL of the glory!
Back to the basics… as for me, I have faired pretty well in keeping my weight under control. I am still at the 139 pound mark with about 10% body fat. I must say, those workouts five days weekly are really aiding me in maintaining. I have set some goals for myself in the coming months. I really want to drop down to 130. I know that will mean that I will lose a tad bit of muscle (based on my BMI), but I really want to see those three numbers on the scale that I am standing on. ;o) I also want to start back taking yoga at least twice a week and continue to pursue a vegetarian lifestyle (yup… I am fasting from meat this month and it is easier than I thought).
For now those are my fitness goals to be completed by the end of 2009. I know that they are feasible; I just have to keep my hand in Gods!
As each of you all know, this blog is not solely about physical fitness. It is also about mental and emotional well-being. We must be fit in our minds as well as our bodies. We must begin to devote more time to “smelling the roses”. We must not only know our purpose in life, but know and understand our purpose for each day. We must make a daily commitment to making the best of each day regardless of the circumstance and ensure that all the thanks belong to God.
CRay’s Tip of the Day…
Love yourself right where you are in life today (no exceptions)! If you don’t think highly of yourself, you are of no good use to those around you. Embrace and love you… stop seeking acceptance from the world… God made you perfect for His standard for you (let that sink in)!
Take 10 minutes tonight before you go to sleep to go into the bathroom, close the door and look at yourself in the mirror (bring a watch in with you). Spend one minute on each thing that you like about yourself (spend five minutes on something physical and five minutes on personality traits). At the end of this exercise smile BIG and blow yourself a HUGE kiss!
God’s Love,
CRay
Thursday, April 30, 2009
Stop Comparisons!
Greetings Ladies!
I do pray you are in the midst of the most pleasurable day ever!
I don’t have to tell you how good God is, each of you should know, if not… shoot me an email and I will fill you in on His grace and mercy!
I do apologize for not posting anything in the last week or so. I have just been preparing for the GREATNESS that is about to prevail in my life. Oooohhh… I feel my breakthrough and I am so excited about it. When God begins to stir up your world, let him. Obedience leads us directly to our blessing… there are no shortcuts (that will be for your good). I challenge each of you to take God’s hand and…
WALK IT OUT!
Ok… health and wellness. I must admit I got a tad relaxed with my eating and I gained about four pounds (not to mention, my cycle is on the way). At first I began to beat myself up about it, then I thought… this is just God’s way of showing me that you can never be to comfortable. You should always be striving for your personal best!
I took His advice, and I will begin the SSDWLC again starting Monday May 4th. I have a Women’s Retreat at Church this weekend and I plan to enjoy the word and food! I will make to time to work out as well.
This leads me to…
CRay’s Tip of the Day…
Stop Comparisons! You were uniquely made… the mold was broken after you. Stop comparing your weight loss journey with those around you. Our bodies are different and we lose weight at different paces (we also look differently when the weight peels off). Always make strides to achieve your personal best and stop comparing yourself to women on a similar journey.
Be loyal to your body by only intaking the best foods in adequate portions. Also exercise to tone your body and relax your mind. Continue to do all these things at your personal pace and don’t worry about what other women are doing. I promise if you will do this it will enable you to live the best life you can!
God’s Love,
CRay
I do pray you are in the midst of the most pleasurable day ever!
I don’t have to tell you how good God is, each of you should know, if not… shoot me an email and I will fill you in on His grace and mercy!
I do apologize for not posting anything in the last week or so. I have just been preparing for the GREATNESS that is about to prevail in my life. Oooohhh… I feel my breakthrough and I am so excited about it. When God begins to stir up your world, let him. Obedience leads us directly to our blessing… there are no shortcuts (that will be for your good). I challenge each of you to take God’s hand and…
WALK IT OUT!
Ok… health and wellness. I must admit I got a tad relaxed with my eating and I gained about four pounds (not to mention, my cycle is on the way). At first I began to beat myself up about it, then I thought… this is just God’s way of showing me that you can never be to comfortable. You should always be striving for your personal best!
I took His advice, and I will begin the SSDWLC again starting Monday May 4th. I have a Women’s Retreat at Church this weekend and I plan to enjoy the word and food! I will make to time to work out as well.
This leads me to…
CRay’s Tip of the Day…
Stop Comparisons! You were uniquely made… the mold was broken after you. Stop comparing your weight loss journey with those around you. Our bodies are different and we lose weight at different paces (we also look differently when the weight peels off). Always make strides to achieve your personal best and stop comparing yourself to women on a similar journey.
Be loyal to your body by only intaking the best foods in adequate portions. Also exercise to tone your body and relax your mind. Continue to do all these things at your personal pace and don’t worry about what other women are doing. I promise if you will do this it will enable you to live the best life you can!
God’s Love,
CRay
Tuesday, April 21, 2009
See it and Be It: Everything Starts with a Vision!
Good Day Ladies!
What a BEAUTIFUL Day, after the horrific storm that hit Houston this weekend! It was the GREAT FLOOD on Friday and Saturday… I promise I saw animals lining up on the highway to jump on Noah’s Ark!
I digress…
I am so glad God chose me… He is indeed wonderful and a much needed force in my life. Lately I have begun to feel things shifting around in my life… ALL because of Him! My outward appearance is only a small part of that… my heart WHOAH… how it has grown.
On this road to perfect the outer shell that people see, we tend to lose our inner selves. I want to use this post to speak to that woman deep inside of you that is desperately struggling to free herself.
LET HER GO!
Stop holding on to standards that man has set before you. God is the true judge and jury, everything else is a formality. Stop attempting to get (or keep) a man, or friends. If your mind is spiritually focused and your heart is pure, nothing (no one) can derail your train ride to GREATNESS.
I speak to this, because I have experienced it so much in life. I look in the mirror and think… I’m beautiful, intelligent, possess a BANGIN’ body, my personality is in tack, I’m ambitious, and I LOVE God… why am I alone?
God whispered so delicately in my ear… “You are not alone my darling, I am forever with you and I will supply your King when I am ready. You can seek all you want and settle if you wish, but if you want the REAL thing, you must seek me first!”
What a powerful word!
The conversation that God and I had on that night was so much bigger than me wanting companionship, it inspired me to be at PEACE with my self and stop seeking confirmation and adoration from others. Find the true peace within and God will work everything out in your favor!
Now moving on to…
CRay’s Tip of the Day…
Create a Vision Board! I know, I know… what is a vision board? A vision board is a physical collection of your aspirations and hopes.
Creating one is easy…
1. Purchase a poster board and any other craft supplies (glue…scissors…markers)
2. Grab some magazines... newspapers… catalogs
3. Brainstorm all of the things you want to have and accomplish in life. Think BIG!
4. Cut out and paste (draw) all of these aspirations on the poster board.
5. Place the poster in an area that you walk by everyday, for motivation to have these things!
DREAM BIG! God wants you to have the desires of your heart plus much… much… more!
In Peace and Struggle.
CRay
What a BEAUTIFUL Day, after the horrific storm that hit Houston this weekend! It was the GREAT FLOOD on Friday and Saturday… I promise I saw animals lining up on the highway to jump on Noah’s Ark!
I digress…
I am so glad God chose me… He is indeed wonderful and a much needed force in my life. Lately I have begun to feel things shifting around in my life… ALL because of Him! My outward appearance is only a small part of that… my heart WHOAH… how it has grown.
On this road to perfect the outer shell that people see, we tend to lose our inner selves. I want to use this post to speak to that woman deep inside of you that is desperately struggling to free herself.
LET HER GO!
Stop holding on to standards that man has set before you. God is the true judge and jury, everything else is a formality. Stop attempting to get (or keep) a man, or friends. If your mind is spiritually focused and your heart is pure, nothing (no one) can derail your train ride to GREATNESS.
I speak to this, because I have experienced it so much in life. I look in the mirror and think… I’m beautiful, intelligent, possess a BANGIN’ body, my personality is in tack, I’m ambitious, and I LOVE God… why am I alone?
God whispered so delicately in my ear… “You are not alone my darling, I am forever with you and I will supply your King when I am ready. You can seek all you want and settle if you wish, but if you want the REAL thing, you must seek me first!”
What a powerful word!
The conversation that God and I had on that night was so much bigger than me wanting companionship, it inspired me to be at PEACE with my self and stop seeking confirmation and adoration from others. Find the true peace within and God will work everything out in your favor!
Now moving on to…
CRay’s Tip of the Day…
Create a Vision Board! I know, I know… what is a vision board? A vision board is a physical collection of your aspirations and hopes.
Creating one is easy…
1. Purchase a poster board and any other craft supplies (glue…scissors…markers)
2. Grab some magazines... newspapers… catalogs
3. Brainstorm all of the things you want to have and accomplish in life. Think BIG!
4. Cut out and paste (draw) all of these aspirations on the poster board.
5. Place the poster in an area that you walk by everyday, for motivation to have these things!
DREAM BIG! God wants you to have the desires of your heart plus much… much… more!
In Peace and Struggle.
CRay
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